7 Things Vegans & Vegetarians Should Consider

Many people are consciously turning towards vegetarianism or veganism for health reasons. It is commonly believed that a vegan diet will help to extend your longevity because it keeps you healthier and fitter. Whatever your reasons for becoming a vegan, it is important that you know exactly what a vegetarian diet entails and what precautions you need to take in order to supplement the nutritional deficiencies that may arise from such a diet. Research has proved that most illnesses and cancers are predominantly caused by diet and when you follow a vegan diet; you can actually reduce risks of chronic degenerative illnesses like obesity, high blood pressure, different forms of cancers, coronary heart diseases, diabetes etc. Read more below for more information on eating healthy as a vegetarian or vegan.

What to know before becoming a vegan:

Protein intake: A diet rich in proteins is absolutely essential because these are needed for cell growth and repair. Your daily diet will lack animal proteins when you choose to become a vegan. So, you need to ensure that you eat substantial amount of plant-based proteins like whole grains, lentils, beans, soy and quinoa, seeds and nuts, legumes, leafy green veggies, fresh fruits etc.

Vitamin B12: Since Vitamin B12 is mainly found in animal proteins, a vegan diet is likely to be deficient in this essential nutrient. You may therefore need to take Vitamin B12 supplements because this vitamin is responsible for keeping your blood and nerve cells healthy. Without this vitamin, you are likely to suffer from fatigue and constipation, appetite loss and nerve problems.

Iron supplements: You may also need to take iron supplements when you have chosen to become a vegetarian. Iron is found in two forms called heme and non-heme. The former is found in animal foods that get absorbed by the human body easily. However the non-heme that is found in plant foods does not get absorbed as easily. Good vegetarian iron sources are sunflower seeds, dark green leafy veggies, legumes and dried raisins. All foods rich in vitamin C like citrus, broccoli and red peppers help to absorb iron.

Avoid junk: Animal products should not be replaced with junk foods when you have chosen to become a vegan. You should not try to replace meat with packaged foods or white pasta and bread. Processed foods will offer hardly any nutritional value besides empty calories.

Control soy product intake: Just because soy is a great vegan protein source, you must not take in excess amounts of it. Incidentally, there are many studies that prove that taking in a lot of soy products is perhaps even worse than eating high-protein animal products. The healthiest soy sources are tempeh, tofu, miso, soy milk etc.

Food labels: When you want to take up a vegan diet, you must be careful to read food labels. Simply because you think that a food is glaringly non-vegetarian does not make it necessarily suitable for a vegetarian.

Make the change slowly: Turning into a vegetarian overnight is not recommended. You should make this transition slowly by adding some additional plant based foods in your daily diet. This should be followed by reducing your intake of animal proteins and doing away with refined and processed foods.

Veganism Considerations

The key to becoming a vegan is to make the changes in your diet slowly. This allows the body to adapt to the changes better. Moreover, if you are considering vegan diet mainly for weight loss, you can use the services of recognized meal delivery companies that include vegetarian diet plan. 

For instance, Nutrisystem, which is an accredited meal delivery service, offers a vegetarian diet plan for those who seek weight loss through consuming only vegetarian foods. They also encourage having a lot of fruits and vegetables additionally to make your diet nutritionally balanced. Nowadays, with the vegan diet becoming popular, you can also enjoy a variety of exciting menus in every restaurant on a budget and without missing key nutrients.

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Healthy 1400 Calories Per Day Get Lean Meal Plan

Enjoy another delicious and nutritious healthy meal plan that is affordable for any budget! Lose weight and look great!

Breakfast: 
- 1 Cup of Cooked Oatmeal with Banana Slices 
- 1 8 oz Cup Skim Milk 
- 1 Cup Orange Juice 
- Cup Coffee with Skim Milk and Stevia (optional) 
- Multivitamin and 2 Flaxseed Oil Capsules 

Snack #1: 
-Fat Free Cottage Cheese 

Lunch: 
- 2 oz Turkey Breast, Spicy Mustard, Lettuce, on Multigrain Bread 
- 5 Low Fat Wheat Thin Crackers 
- Green Tea 
- Cup of Carrots 

Snack #2: 
- 1 Small box of raisins 

Dinner: 
- 3 oz baked, broiled, or grilled Chicken Breast 
- 1 Spinach with garlic and oil 
- 1 Cup Green Beans 
- Decaf Green Tea 

Snack #3: 
-Half a glass (4 oz) of Skim Milk

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Can Cereal Be Healthy? Having Healthier Breakfasts

Breakfast is the most important meal of the day, and for many people, it’s one that is often rushed due to a time crunch in the morning. Not everyone makes their first meal a top priority. However, it’s important that people have options for a healthy breakfast that are quick and accessible. Luckily, there certainly are breakfast foods available that fit that criteria. It is simply a matter of choosing the right one, and being sure that you’re not selecting a food that’s loaded with sugar. Remember: you don’t want to get your entire day’s worth of sugar within the first few minutes of your day! Healthy breakfasts can make or break your day.

One food that is commonly regarded as a breakfast food is cereal. It appears to check many of the boxes that would qualify it as an excellent option for your first meal of the day. For one, it’s relatively inexpensive, which means that it’s an accessible option. In addition to that, cereal is also tasty, and it’s easy to grab and go. In fact, some companies even offer plastic cereal bowls that are pre-packaged and you can toss in your bag as you start your day off in motion with protein and fiber. 

That being said, cereal sometimes gets a reputation for being sugary. While this can be true, it is not necessarily true. You heard that right: cereal actually can be a healthy, delicious breakfast food. And if you really enjoy it, you can even extend this breakfast food into lunch! If you have heard years worth of information implying that cereal is not a healthy choice, it’s time to rethink that. Today, we are going to help you learn more about cereal, and its actual health benefits that it offers. You might be surprised to find out that this popular food actually has more benefits than you think it does. 

What Is Cereal? 

Cereal is a popular, often boxed breakfast food. Many people have fond memories of consuming cereal at their table for breakfast when they were a kid. Back in the day, they probably ate cereals that were colorful, and consequently, sugary. However, nowadays there are a lot more options for cereal, and you don’t have to settle with a cereal that isn’t healthy for you. 

Technically speaking, cereal is a type of grain. Despite the fact that there’s a lot of speculation around if grain is actually healthy or safe for you to eat, it’s important to note that some cereals offer a lot of health benefits. However, if you want to be sure that your cereal is actually going to benefit you, it is important that you take a look at the label on your box. This will help guarantee that you’re not accidentally throwing away calories eating a cereal that does not support your body. 

In addition to this, cereal comes in different shapes and sizes. Some cereal is round, other cereals are rice shaped, or square. It really does not matter what shape your cereal comes in, as long as it has the health benefits offered that you are eating it for. 

Cereal also varies in flavors. Some are more artificial tasting, and others taste authentic and real. If you are looking for a cereal that tastes delicious and balances health, you can certainly find it—it will just take a bit of searching and persistence. 

Why Do People Eat Cereal? 

There are several reasons why people eat cereal. Some people enjoy it because it reminds them of a time gone by, enjoying a bowl in their childhood dining room. Nostalgia and habit are both powerful behavioral motivators. Other people love the burst of flavors that it offers, or enjoy the opportunity to add milk to their cereal. Some people, however, believe that the quick and easy nature of eating cereal is what makes it appealing. And others still believe that there is a health benefit to eating cereal, and it can help them acquire important vitamins and minerals that their diet might otherwise be lacking. 

However, some people eat cereal for a variety of reasons, or multiple of the reasons mentioned above. Ultimately, it is up to you to decide why you want to include cereal in your diet—and what potential health benefits could be associated with doing so. 

Is Cereal Actually Healthy? 

Here’s Everything You Need To Know It’s impossible to generalize if cereal is actually healthy. This is because each type and brand of cereal has unique ingredients. Therefore, it’s possible that some types of cereal are actually extremely healthy and offer a myriad of health benefits, while other types of cereal are not nutrient rich whatsoever. This is yet another reason why it’s important that you pay attention to the labels on the packaging of your cereal. 

Unfortunately, healthy cereal often garners a bad reputation because not all cereal is quite as nutritious or beneficial. However, healthy cereal is available, and it can prove to be a valuable addition to your diet. For instance, some cereal can actually provide you with necessary vitamins, minerals, and carbohydrates. If you are curious to learn more about how much of your cereal is made up of these valuable assets, you can take a look at your cereal box label. 

In addition to this, you should check to ensure that your cereal sugar amount is not too high. This is because having too much sugar in your cereal can entirely negate the benefits of cereal. Be mindful of the sugar content when you are selecting the cereal that you are going to implement into your daily breakfast routine.

Better Breakfasts

Magic Spoon Cereal is an excellent example of how cereal can be both delicious and healthy. Available in a variety of flavors, this cereal brand does not compromise taste for nutritional benefits. Magic Spoon cereal is actually grain free, which is what makes it so unique—and guilt-free. Now, you really can enjoy the delicious taste of your favorite childhood cereals without any of the negative effects. Sign us up for this kind of healthy cereal every morning!

How To Make Festive Cooking Enjoyable And Fun

We are in that season that of the year where everyone is in a celebratory mood. It is that season of the year that families come together, interact, and have a good time. You may have a lot to celebrate and coming to the end of the year healthy is just one of the reasons. 

Cooking for your loved ones or even a meal for yourself is a wonderful way to celebrate if you are like many people. How do you ensure that you prepare a meal that befits the season? The following are some tips on preparing the festive meals that you will always remember. 

Make A Plan 

All the good meals that you see out there take time to plan. It gets trickier when you expect to serve a handful of people. Your plan should indicate what you will cook, how long it will take, and the number of people you will serve. The plan can also highlight the utensils and appliances that you will use during food preparation. 

You do not want to prepare your meals so early such that they will be cold when you want to serve your guests (some meals should be served while still hot). On the other hand, you do not want to serve uncooked food simply because you did not have enough time to prepare your meals. If you have someone who will help you during the food preparation, then involve them in planning. Your plan should be somehow flexible to allow you to sneak some meals on-demand. 

Get Your Supplies Early 

How does it feel when you are just about to prepare your favorite meal only to note that some ingredients are missing? You may even be forced to switch to another meal against your will. The festive season is always busy, and some deliveries may take longer than expected. Some stores remain closed during the festive season, and you do not want to miss some crucial ingredients. The cooking plan will highlight what you need on the material day. 

Ensure that you have enough storage space for the supplies you get. The choice of the supplies will depend on their shelf-life and their ease of storage. Some suppliers will also hike the prices of their products during the festive season. Shopping early, thus, means that you will get some good bargains. You are also likely to get some discounts when you shop in bulk during the festive season. You can start shopping in bits such that you won’t feel the heat of buying all the supplies at a go. 

Get Ahead Of Time 

Many people end up overwhelmed by duties during the material day as preparing a meal for more than 4 people is a challenge for many people. The good news is that you can prepare some ingredients in advance and make it easier during the final day. However, not everything can be prepared in advance as some of the ingredients might go bad. 

For instance, you can prepare sauces such as gravy a day before the material day. Other things that you can do in advance include peeling sprouts, chopping carrots, and partially roasting potatoes and other vegetables. The ideal foods are those that will not lose their taste when stored overnight and those that you can heat and serve without any complications on the material day. 

Learn How To Use Different Appliances 

You can have a test run to ensure that you are not inconvenienced during the final day. This is not the day to learn that your stove is leaking simply because you have not used it in ages. You need to ensure that everything you need is functional before you start the cooking process for the holidays. An instant pot is one of the appliances that will come in handy during such a process. There is no need to worry because you can learn how to use the instant pot as a slow cooker and make the best use of it. 

Get out all those appliances you have saved for special occasions and learn how they work. Ensure that you familiarize yourself with different cooking styles and appliances if you want to try something different for the first time. 

Keep Cooking Creatively And Consistently

The above are some of the tips to ensure that you prepare some amazing holiday meals. Do not worry much about what you do not have, as you can use the available resources and make the best out of them.

Meet The Top 10 Foods That Help You Live Longer And Healthier

Below are some simple food products commonly found in the kitchen of every home but many of us do not have the idea of ​​useful properties that last for a lifetime. Some foods are nutritional powerhouses and eating them consistently can keep you healthier throughout your life.

The List Of Top 10 Foods That Help You Live Long And Healthy 

#1. Salmon 

To begin with, it is worth mentioning the properties of salmon. This fish is usually not perceived as a healthy food. The fatty acids contained in salmon help reduce cholesterol, triglycerides and bad inflammation. Other similarities are: tuna, herring, fish eggs, and mackerel which are sometimes a more frugal option.

#2. Orange Juice  

Who does not like orange juice? It is full of antioxidants that stimulate blood vessels. It can also be a great help to reduce blood pressure. Just drink two cups a day to meet the daily vitamin C needs in our body. If regular orange juice has too much sugar for you, whether you are watching you carbs or have diabetes, you may want to look into Tropicana Trop50 or Simply Light orange juice with half the sugar (replaced with stevia). 

#3. Coffee

Studies have shown that drinking coffee can reduce the risk of heart attacks by 20%. However, remember that coffee can have a negative effect on your stomach and excess caffeine is not good for your health. 

#4. Persimmon

Persimmon helps reduce cholesterol because it contains curcumin, which has many positive actions in our body. This helps reduce fat loss and reduces inflammation in the body. 

#5. Green Tea 

Green tea is known for its soothing values. Because tea contains antioxidants, they reduce cholesterol absorption and promote metabolism. For maximum effect, it is advisable to drink at least two glasses a day. 

#6. Integral (Whole Wheat) Bread 

Usually eat white bread? Well it is advisable to replace it with integral bread, also known as whole wheat / grain bread, because it contains fibers that prevent cholesterol accumulation in the artery. Ezekiel bread is an even healthier option if you can find it and afford it.

#7. Algae  & Seaweed

Algae have many useful qualities. They are rich in minerals, vitamins, proteins and antioxidants. Regular consumption helps normalize blood pressure and expands the blood vessels, which helps with blood flow. People who regularly eat seaweed and algae have a cholesterol reduction of up to 15%. 

#8. Cinnamon 

In addition to being tasty for tea and cakes, it is still a good weapon in the fight against cholesterol. To have a significant effect, you can consume a few teaspoons a day. 

#9. Olive Oil 

Italians and Greeks know that olive oil can do wonders. It provides our bodies with healthy fat and lowers cholesterol levels. This means that the risk of myocardial infarction is reduced to 41%. 

#10. Avocado 

Fats contained in avocado regulate good and bad cholesterol, which have a great impact on our health. Besides having a good taste, it is also suitable for different types of cooking and makes it easy to get into the diet. 

Honorable Mentions

Obviously there are many other top superfoods that help you live a longer and healthier life. Generally speaking they include most fruits, vegetables, nuts, seeds, and herbs so keep those types of foods as a major component of your daily diet as well.

Live Long And Prosper With Lean Nutrition

Those are all the foods you need to know now! We hope you found these delicious and nutritious food insights to be helpful for your daily diet. Do you want to read more articles like this? Then make sure to follow check daily neo adviser pop news for the latest news on nutrition. And keep reading Frugal Fitness for all things frugal, fit, and fun.

Ditch The Boring Cook Books And Kick Off With A Subscriber Box

With many of us leading increasingly busy lifestyles with long commutes, even longer working hours and fitting in time to sleep and relax in between, there is little wonder why so many people just can’t - or won’t cook. After all, after a ten hour day at work, who wants to be standing in front of the stove, chopping and mixing and trying new things, when it might not quite turn out as planned? Not to mention how some of the recipes you can try are just plain, boring, uninspired and worst of all unhealthy. No, it’s much easier to revert to a few tried and tested recipes, or reach for convenience foods or the takeout menu. 

There is a middle ground though - meal subscription boxes. These have exploded in popularity in recent years and given the reasons above, it isn’t hard to understand why. Food delivered to your front door, in perfectly measured quantities and step by step recipes to enable you to make gourmet food in just a few minutes? No wonder everyone loves them! They also make excellent gifts for those truly hard-to-buy-for people in your life. 

Ever Wondered How Meal Subscription Boxes Work? 

Most meal subscription boxes work in a similar way - you sign up and choose your plan. This may be one tailored for one or two people, a family or cater for specific dietary requirements, such as vegetarianism. Some even offer options such as gluten-free. Once you have decided on your plan, you browse the menu choices and add them, before payment. You usually have to sign up for a minimum amount of meals per week - three meals for two people, for example. Food boxes are then delivered on a weekly basis, in an insulated box. As standard, they usually have the exact portions of all the ‘main’ ingredients, and the recipe to follow. You may have to add some ingredients such as oil, salt and pepper, and eggs. 

Subscriboxer have the low-down on the best subscription boxes, but here, we look at what we think are some of the best ones out there at the moment. 

1. Hello Fresh 

An internationally popular subscription box, Hello Fresh is renowned for its no fuss, simple ingredients and recipes. They’re simple and nutritious, and there’s nothing too fancy, just simple home cooked food. Recent menus have included Swedish meatloaf, Mediterranean roasted chicken and chicken tacos. Prices start at $7.87 for a family serving and $8.99 for the classic and veggie plans. There is also no commitment - you can cancel, pause or modify your subscription at any time, making it the perfect box for anyone with a busy lifestyle. The website gives you all the recipes to recreate yourself, as well as showing detailed nutritional information and even the best wines to pair with each meal. 

2. Plated 

This is an excellent one if you’re worried about the environmental impact that your lifestyle may have. Perfect for vegetarians, experienced cooks or even newbies to the kitchen, Plated has plenty of options, suitable for everyone. They use artisanal ingredients, carefully consider where their products are sourced from to reduce the effect on the environment and use sustainably caught fish and pork and poultry that have been raised without antibiotics or any added hormones. Meals recently featured on their menu include sun-dried tomato chicken and seared steak. They also have a range of desserts. Prices start from $11.95 per serving. 

3. Martha and Marley Spoon 

This is a particularly useful food subscription box if you are an Amazon customer, especially if you have signed up to Amazon Fresh. They can be ordered directly from their website as well. It has a good selection of great seasonal dishes for any aspiring cook to add to their repertoire. Current menus include butternut squash pizza and lemon and paprika shrimp. Prices start from around $9.20 a month. You can skip deliveries, as long as it is done more than five days before.

4. Blue Apron 

This one is for the foodies, or the ones who might want to try taking their cooking skills up a notch without any risks. They use responsibly sourced, high-quality ingredients and all their meal plans are designed by chefs. Prices start at around $7.49 per serving, and recent additions to the menu include seared tilapia and orzo pasta and piccadilo-style beef ragu. Like the other boxes, they are flexible and simple to cancel or skip.

Shopping and making your own meals isn't easy. Add some healthy convenience to your life and enjoy these meal subscription services.

I hope you enjoyed this blog post about how to save time and improve your health on a lean budget with food subscription boxes.

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4 Healthy Meals That Won't Derail Your Diet Or Break Your Budget

It's not always easy to find some convenient, affordable, and healthy meals that actually taste amazing and won't derail your diet. Enjoy these 4 healthy and tasty simple options for frugal feasts!

1. Avocado Toast With Eggs 

Ingredients 

- 2 Eggs (or egg whites)
- One ripe avocado 
- Two slices whole wheat toast 
- Lemon Juice 
- Garlic Salt 

Instructions

Remove the avocado flesh from the shell and mash it together with the lemon juice. Season the avocado with salt and pepper as you like. Oil a pan and fry the eggs sunny side up as you slightly toast the bread slices. Once the bread is ready, slather it with the avocado mixture. Place the cooked eggs on top of the toast and serve. You can have this simple meal with some tea, coffee or juice. 

2. Fruit, Muesli, Seeds & Yogurt 

Ingredients 

- 3 tablespoon high fiber muesli 
- 1 tablespoon sunflower seeds, flax seeds & pumpkin seeds mix 
- 1/2 banana sliced
- 1/3 cup blueberries 
- 1 cup of fat free Greek yogurt 

Instructions

Pour the seeds into a bowl. Add the high fiber muesli. Pour the Greek yogurt on top of the seeds and muesli. Drop the slices of fruit or berries on top and eat. Have with some pumpkin coffee or chai tea for a natural energy boost in the morning.

3. Fantastic Fish stew 

Ingredients 

- 1 tbsp olive oil
- 2 diced carrots 
- 2 diced celery sticks 
- 2 leeks finely sliced 
- 250 g can of chopped tomatoes 
- Two finely chopped garlic cloves 
- 500 ml fish stock 
- Fish fillet cut into chunks
- Salt and pepper to taste 

Instructions

Heat the oil in a pan and sauté the carrots, garlic and celery for 5 minutes. Pour in the tomatoes, leeks and stock and bring the pot to a boil. Lower the temperature, cover the pot and simmer for 15 minutes until the vegetables are almost ready. Add the fish and prawns and cook for seven minutes more. Season the soup with pepper and salt to taste. Serve the soup with slices of whole wheat bread. 

4. Salmon and Spinach 

Ingredients 

- 1 tablespoon sesame oil 
- 1 large salmon fillet
- 1 cup shredded spinach 
- Juice of half a lemon 
- 1 tablespoon of capers 
- 2 tbsp chopped parsley 
- Salt and pepper

Instructions

Heat the oil in a pan and fry the salmon on both sides for five minutes each until the salmon is golden and the fish flakes. Place on a plate to rest. Pour the spinach into the pan and sauté for two minutes stirring continuously. Serve the spinach on a plate and top with the salmon. Pour in the lemon juice and add the capers and parsley. Season the sauce as desired. Do not allow the sauce to boil just heat it through. Spoon the sauce over the salmon and spinach and serve with lemon wedges. 

Eating clean doesn't have to be boring or expensive! Enjoy all 4 of these healthy recipes while maintaining your dietary goals! 

I hope you enjoyed this article about healthy meals that won't derail your diet or your budget!

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Free Healthy 1,950 Calories Lean Meal Plan

Enjoy another free healthy frugal meal plan of around 1,950 calories that will help you stay lean and won't break the bank. This one is very high in protein so it's perfect for weightlifters and bodybuilders of all types.

Breakfast: 
- Kashi 7 Whole Grain Cereal Bananas, Blueberries, Pecans, and Unsweetened Almond Milk 
- Glass of Trop50 Immune Defense Orange Juice 
- Skim Milk and Vega Protein Powder Scoop 
- Multivitamin / Multimineral
- Green Tea Extract Capsule 

Snack #1: 
- Whey Protein Powder in filtered water
- Pear

Lunch: 
- 2-3 Slices Grilled Chicken Breast, Piece of Cheese, Tomato Slice, Lettuce, 1 teaspoon fat free mayonnaise on Wheat Bread
- Cup of Green Tea 
- 1 large Wasa whole grain cracker

Snack #2: 
- Apple Pie Protein Smoothie

Dinner: 
- Lentil and cauliflower tacos with taco sauce, lettuce, tomato
- 1/2 Cup Quinoa with garlic salt
- Decaf Green Tea 

Snack #3: 
- 12 oz cup unsweetened soy milk

I hope you enjoyed this free healthy meal plan to help you stay fueled and full on a frugal budget.

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Workout Meals Don't Have To Be A Chore

Anyone who can get out of bed and haul themselves to the gym every morning should be applauded. But one must realize that even with this dedication and hard work, it can all be for nought if you don’t have the same energy for outside of the gym. Away from the huffing and puffing, you should know that your body is like an equalization machine. If you take more out of it than you put in, you’re going to lose weight. This could be something you’re aiming for by losing weight. However, fat is better lost when the body is transforming it into muscle because more chemical compounds are released to break it down. You need to put more into your body in terms of protein and healthy carbohydrates than the fat you shred off to maintain a healthy curvy figure. One of the most difficult aspects of working out is keeping discipline when it comes to food consumption. So here are some ideas to help you keep to a schedule and regimen. 

Smoothies For Lunch 

Fresh fruit is extremely healthy for you, the same with vegetables. Fruit Smoothies have become a part of modern culture because they’re so easy to make. Appliances specifically geared to this are sold on the market, large and small. It's advisable to have a smoothie in the morning as your body is waking up. However many people choose to workout on an empty stomach because that’s the best time to burn fat. Therefore you should make the smoothie in the morning, leave it in the fridge while you’re at the gym. Upon returning, take the smoothie with you to work. This also allows time for the fruit to ferment a little and release all the good acidic flavors. It will absorb better and more efficiently in your gut as well.

Doing Away With Boring Protein 

The protein supplement market is a billion dollar industry. Whey protein used for shakes is one of the main sources of muscle growth in many people’s diet. However, this can become a chore as many fitness enthusiasts will tell you that bland meals put them off eating. Suddenly they find themselves having to force feed their body protein. 

It doesn’t have to be like this anymore because there’s a whole industry for pre-prepared healthy meals. You can find such meal courses at isolator fitness where you simply order the kind of food you want, and it comes ready to be heated and eaten straight from the package. The contents are labelled carefully so you can hit your macros concerning protein, carbs, fats and friendly sugars.

Long Burning Clean Carbs 

Working out is a passion and a hobby for the most of us who aren’t professional. Long hours and long days at work mean you don’t get to fulfill your required amount of calories on any given day. Thus, you should have at your disposal quick sources of high calorie and slow burning energy when you need it. Making flapjacks from rolled oats is one of the best foods to do this. The high density and texture allow your body to feel full and not be so peckish during the day. 

Growing and becoming healthier doesn’t happen directly in the gym. Your body needs fuel to shred the weight off as well as pack the muscle on too. But we all live busy and hectic lives, thus sticking to a strict regimen is hard. If you can prepare meals and your food for quick access, this can be avoided, and you’ll still achieve your macros.

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Get Big Meal Plan: 3400 Calories Of Muscle Building Goodness

Enjoy another fabulously free frugal meal plan to help you put on serious muscle without putting a serious dent in your bank account.

Breakfast: 
- Whole Grain Toast with eggs, avocado, and pine nuts 
- Skim Milk and 1 Scoop of Casein Protein powder 
- 2 bowls Kashi with 1/2 cup Skim Milk and fruit 

Snack #1: 

- 2 Scoops of Chocolate Peanut Butter Crisp 
-Handful of Total cereal 
-Peach

Lunch: 
-Subway Grilled Chicken Footlong with Cheese, Lettuce, Tomatoes, Peppers, and Onions on Multigrain Bread 
-Energy Rush and EmergenC packets in 12 oz water 
-Bag of Pop Corners Chips 
-Banana 

Snack #2: 
-12 oz Skim Milk with scoop Protein Powder 
-Bag of Low-Fat microwaved popcorn 

Dinner: 
-Grilled Chicken Sandwich 
-Sweet Potato 
-2 Cup Steamed Broccoli 
-8 oz Glass of Skim Milk 

Snack #3: 
-12 oz Skim Milk with scoop Protein Powder 
-Bowl of Kashi cereal with fruit and nuts 
-Multivitamin and 2 Flaxseed Oil Capsules 

Water and / or Decaf Tea Throughout The Day!

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Healthy Meal Plan 2600 Calories

Enjoy another deliciously delightful free healthy meal plan for the average on the go person without much money to spend. 

Breakfast: 
- Bowl oatmeal w/ pecans, blueberries, and flaxseed or wheat germ 
- Skim Milk Plus Scoop of protein powder 
- Scoop of natural peanut butter 
- Multivitamin and 2 Flaxseed Oil Capsules 
- Cup of coffee with Stevia and almond milk

Snack #1: 
- Low Fat Yogurt 
- Orange 

Lunch: 
- 1 Slice Veggie Pizza on wheat or whole grain crust 
- Crystal Light in water 
- Bag of Baked Lays Potato Chips 

Snack #2: 
- Serving of Fat Free Cottage Cheese 
- Handful of Total cereal 

Dinner: 
- Whole grain pita wrap w/ turkey slices, tomato, lettuce
- Baby Carrots 
- Whole Grain Roll with margarine 
- Decaf Tea or water 

Snack #3: 
- 8 oz Glass of skim milk with protein powder scoop

Stay Frugal & Fit My Friends!

Frugal Fitness World Wide Wellness
Free Workouts & Nutrition On A Budget
#FrugalFitness

Also visit the Bootstrap Business Blog

Healthy Meal Plan 2700 Calories On A Budget

Enjoy another deliciously delightful free healthy meal plan for the average on the go person without much money to spend. And yes, you are allowed to eat a burger!!

Breakfast: 
- Bowl of oatmeal with pecans, blueberries, and flaxseed or wheat germ 
- Skim Milk Plus Scoop of protein powder 
- Scoop of natural peanut butter 
- Multivitamin and 2 Flaxseed Oil Capsules 
- Energy Rush Powder Packet

Snack #1: 
- Low Fat Yogurt 
- Orange 

Lunch: 
- 1 Lean Cut Burger, Wheat Bun, Fat Free Cheese, Fat Free Mayo, Lettuce, Tomato, Mushrooms, Turkey Bacon Optional
- Crystal Light in water 
- Pear

Snack #2: 
- Serving of Fat Free Cottage Cheese 
- Handful of Total cereal 

Dinner: 
- Chicken Caesar Salad, light dressing 
- Whole Grain Roll with margarine 
- Decaf Tea or water 

Snack #3: 
- 8 oz Glass of skim milk with protein powder scoop

Stay Frugal & Fit My Friends!

Frugal Fitness World Wide Wellness
Free Workouts & Nutrition On A Budget
#FrugalFitness

Also visit the Bootstrap Business Blog + Frugal Entrepreneur

Free Healthy Meal Plan 2800 Calories

Enjoy another deliciously delightful free healthy meal plan for the average on the go person without much money to spend. 

Breakfast: 
- Bowl oatmeal with pecans, blueberries, + flaxseed or wheat germ 
- Skim Milk Plus Scoop of protein powder 
- Scoop of natural peanut butter 
- Spicy Tomato Juice
- Black tea

Snack #1: 
- Low Fat Yogurt 
- Orange 

Lunch: 
- 2 Slices Whole Grain Or Ezekial Bread Toasted w/ low fat Mozzarella or fat free cottage cheese + tomato + basil
- Crystal Light in water 
- Bag of Baked Lays Potato Chips 

Snack #2: 
- Serving of Fat Free Cottage Cheese 
- Handful of Total cereal 

Dinner: 
- Chicken Caesar Salad, light dressing 
- Whole Grain Roll with margarine 
- Decaf Tea or water 

Snack #3: 
- 8 oz Glass of Soy milk with protein powder scoop

Enjoy the frugal feast!


Stay Frugal & Fit My Friends!

Frugal Fitness World Wide Wellness
Free Workouts & Nutrition On A Budget
#FrugalFitness

Also visit the Bootstrap Business Blog

Big & Lean Healthy Meal Plan 2900 Calories On A Budget

Enjoy another deliciously delightful free healthy meal plan for the average on the go person without much money to spend. Enjoy this fantastic frugal food my friends!

Breakfast: 
- Bowl of oatmeal with pecans, blueberries, and flaxseed or wheat germ 
- Skim Milk Plus Scoop of protein powder 
- Scoop of natural peanut butter 
- Multivitamin and 2 Flaxseed Oil Capsules 
- Energy Rush Powder Packet

Snack #1: 
- Greek Yogurt 
- Orange 
- Handfull of Almonds

Lunch: 
- 1 Slice Margherita Pizza on wheat or whole grain crust 
- Crystal Light in water 
- Bag of Sweet Potato Chips

Snack #2: 
- Serving of Fat Free Cottage Cheese 
- Handful of Total cereal 

Dinner: 
- Chicken Caesar Salad, light dressing 
- Whole Grain Roll with margarine 
- Decaf Tea or water 

Snack #3: 
- 12 oz Glass of skim milk w/ casein protein powder scoop

Bon Apetit!

Stay Frugal & Fit My Friends!

Frugal Fitness World Wide Wellness
Free Workouts & Nutrition On A Budget
#FrugalFitness

Also visit the Bootstrap Business Blog

Get Huge Muscles Without Spending Huge Money 3200 Calorie Free Meal Plan

Get huge, eat huge, but don't spend huge with this free frugal meal plan:

Breakfast: 
- Multivitamin and 2 Flaxseed Oil Capsules 
- Whole Grain Protein Pancakes w/ Fruit & Sugar Free Caramel Syrup (Sugar Free Cool Whip optional)
- EmergenC + Energy Rush Packet in water 
- Scoop of natural peanut butter 
- Blueberry Immunity Boosting Smoothie

Snack #1: 
- 2 Scoops of Chocolate Peanut Butter Crisp 
- Handful of Total cereal -Orange 

Lunch: 
- Tuna Melt -Energy Rush and EmergenC packets in 12 oz water 
- Handful Of Walnuts 
- Banana 

Snack #2: 
- 12 oz Skim Milk with scoop of Protein Powder 
- Bag of Low-Fat microwaved popcorn 

Dinner: 
- Lean Chicken Burger with BBQ Sauce, Fat Free Cheese, Lettuce, Tomato 
- 2 Cup Steamed Broccoli 
- 8 oz Glass of Skim Milk 

Snack #3: 
-12 oz Skim Milk with scoop of Protein Powder 
-Bowl of Kashi cereal with nuts 
-Multivitamin and 2 Fish Oil Pills

Get the muscle mass you want without performance enhancing drugs and without draining your bank account!

Stay Frugal & Fit My Friends!

Frugal Fitness World Wide Wellness
Free Workouts & Nutrition On A Budget
#FrugalFitness

Also visit the Bootstrap Business Blog

Free 3300 Calorie Get Healthy Affordable Big Meal Plan

Time to feed the machine! Enjoy another free healthy affordable muscle-building meal plan made for any budget, courtesy of Frugal Fitness! Get swole while keeping your bank account equally swole!

Breakfast:  

- 4C Energy Rush Powder + Half Packet EmergenC

- 1% Milk and 1.5 Scoops of Whey Protein Powder 

- 4 Slices of Multigrain Toast with Smart Balance Spread

- Multivitamin and 2 Fish Oil Capsules 

Snack #1: 

- Tbsp of Natural Peanut Butter 

- Can of Tuna 

- Bowl of Kashi Heart To Heart Toasted Honey cereal 

Lunch: 

- 3 Slices Chicken Breast with light sauce, salad, and french fries

- Cup of Green Tea -8 oz of Skim Milk 

- 10-15 Low Fat Triscuit Crackers 

Snack #2: 

-12 oz Skim Milk with scoop Protein Powder 

- Kashi Crunchy Granola Bar 

Dinner: 

- 3 Cups Whole Wheat Pasta w/Tomato Sauce, Garlic, and Parmesan Cheese 

- Lean Cut Of Pork Chop and spices

-1 Cup Steamed Broccoli 

- Decaf Tea 

Snack #3: 

- 12 oz Skim Milk with scoop of Dymatize 12 Hour Elite Protein powder 

- Half Scoop Natural PB

- Multivitamin and 2 Flaxseed Oil Capsules

Healthy eating doesn't need to be a pain in the neck or a drain on your bank account!

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I hope you enjoyed this free Frugal Fitness meal plan. More coming soon!!

Stay Frugal & Fit My Friends!

Frugal Fitness World Wide Wellness
Free Workouts & Nutrition On A Budget
"Crushing Fitness Costs Worldwide"
#FrugalFitness

Also visit the Bootstrap Business Blog

Free Lean Meal Plan: 2,500 Calories

Time for another phenomenal Frugal Fitness free meal plan! Eat your heart out!

Breakfast: 
- Veggie Omelette 
- Multivitamin and 2 Flaxseed Oil Capsules 
- Coffee with skim milk and Truvia

Snack #1: 
- Hummus with 2 whole grain pitas 

Lunch: 
- Grilled Chicken and Veggie wrap with whole wheat pita 
- Water with lemon
- Bag of Baked Lays Potato Chips 

Snack #2: 
- Scoop of Dymatize Whey protein and water 

Dinner: 
- Turkey breast 
- Sweet Potato 
- Spinach Salad with light dressing and cheese 
- Whole Grain Roll with margarine 
- Decaf Tea or water 

Snack #3: 
- 8 oz Glass of skim milk with protein powder scoop 

Water and/or Decaffeinated Green Tea Throughout The Day!

Enjoy the lean muscle building while keeping your six pack abs!

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I hope you enjoyed this article about how to live healthier on a budget and maximize your mental muscle!

Interested in more articles about frugal fitness? 

Read My Posts:

- 7 Simple But Crucial Workout Tips

- Foot Arch Types And Impact On Physical Performance

Stay Frugal & Fit My Friends!

Frugal Fitness World Wide Wellness
Free Workouts & Nutrition On A Budget
"Crushing Fitness Costs Worldwide"
#FrugalFitness


Also visit the Frugal Startup